Rise and Run
Rise and Run
170: Marathon Weekend Prep with RunFitFab
Curious about how six months of dedicated training culminates into a thrilling Marathon Weekend experience? Get ready to feel the rush as we explore the final countdown to race day, just two weeks away.
Ever imagined joining a Disney-themed race dressed as a Dalmatian alongside 100 other joyful participants? Step into the fun and unique world of the 101 Dalmatians themed group run, where creativity and inclusivity reign supreme.
Devon and Kristin stop to delve into the excitement and anticipation for the Run Fit Fab event, affectionately known as the Rise and Run prom. With a DJ, photographer, and gift bags, it’s set to be a celebration of camaraderie and fitness, drawing around 400 attendees. This gathering exemplifies the positive energy and community spirit that makes these events so special. We share logistical details, transportation recommendations, and venue specifics to ensure a smooth and enjoyable experience for all attendees.
Feeling overwhelmed by race day nutrition? Discover practical and imaginative strategies for fueling your body, from protein shake innovations with a Disney twist to carb-loading meals that ensure optimal performance. We offer tips for maintaining your nutritional balance during travel, so you can focus on the joy of running rather than the stress of logistics. Join us for a festive celebration of running achievements across the country, culminating in a heartwarming recap of personal milestones and holiday races that capture the spirit of community and the shared love of the sport.
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3 am again. Why did I ever think this was a good idea? Welcome to the Rise and Run podcast. Join our group of Run Disney friends. As we talk about running at Walt Disney World and beyond. We'll discuss recent runs, training, upcoming races and surprise topics suggested by you, our listeners. Well, the alarm's gone off, so let's go.
Speaker 5:Hello my friends. Welcome to episode 170 of the Rise and Run podcast. We are, as always, just delighted that you're going to spend some time with us this week. I'm Bob and I am here with Alicia. Hello With Greg.
Speaker 3:Happy belated birthday, Bob.
Speaker 5:Thank you, greg, and with John hey, how you doing, Bob, I'm older John. Hey, how you doing, bob, I'm older John. That's a good thing. Another time around the sun, it is a good thing. It definitely beats the alternative.
Speaker 3:Was Santa good to you, Bob?
Speaker 5:Yeah, yeah, I hope he was good to everyone else too. Yeah, we're all smiling and laughing at each other, friends, because you know we don't always record in sequence. Yeah, it's still about a week to go till Christmas. Oh man, I peeked behind the curtain. Hey, seriously, though, we hope you had a wonderful holiday. Maybe you're still enjoying it. I hope so. Hope everything was great for you this week.
Speaker 5:All Things Marathon Weekend. You know we start talking about this thing back in June and July and it's like, oh my goodness, it's 95 degrees and we think it's never going to get here. And then, all of a sudden, it's just a couple weeks away. We're going to break down the event guide. We know it's been out for a little while, but we think now's a good time to talk about it. It'll still be fresh on your mind when you get there. We're going to visit with our friends Kristen and Devin, and they're going to talk with us, among other things, about the Run Fit Fab pop-up that's going on Friday of Marathon Week.
Speaker 5:Friends, if you enjoy the Rise and Run podcast, please share us with your friends. Introduce them to this Rise and Run family. We want to share in their Run Disney journey too. Please remember to follow us on Facebook at Rise and Run Podcast and Instagram at Rise and Run Pod. You can check out our YouTube channel and visit our webpage, riseandrunpodcastcom. If you've got a question for us, a comment, you want to leave your own race report or if you'd like to introduce an upcoming episode, please give us a call. The number is 727-266-2344. And you'll be able to leave us a recorded message.
Speaker 3:We'd also like to thank our Patreons, whose support helps keep the Rise and Run podcast rising and running. If you'd like to join our Patreon team, please be sure to check out patreoncom. Slash riseandrunpodcast.
Speaker 5:The Rise and Run podcast is sponsored by our friends at Magic Bound Travel. Magic Bound Travel your place to go for all your run Disney needs. They are proud, and rightly so, of the fact that if you're arranging a Rise and Run, if you're arranging a run Disney vacation through Magic Bound Travel, your travel agent will be someone who has run probably many run Disney events, so they'll be able to help you out. Magicboundtravelcom is their website. Please check them out. Well, friends, as we typically do, let's take a look at the training calendar. Marathon weekend is now just two weeks away. Two weeks from today, we will be running the 5K. This is training week 26. We've officially been at it half of a year. We're into taper time.
Speaker 3:Yeah, congratulations on getting all your simulations done.
Speaker 5:Yeah, that's a big deal. I hope it went well for you. We talked about it a lot last week. I don't want to belabor it much, but it's it's a significant. It's a big deal and I feel a great sense of pride when I finished mine. I hope you did too. It's a really good feeling to know that you've done it and you got it under your belt.
Speaker 5:But you can't quit. You got to keep going. You don't want to waste all that valuable training. So you got your Tuesday Thursday run and then six miles on the weekend. Disneyland Half Marathon is just a couple weeks later. Five weeks to go there. You're in training week 13. Your long training event is four miles, which includes a magic mile. We have eight weeks to go until the princess half marathon weekend. We're in training week 10. There You've got a double up if you're doing the challenge a two mile walk and a nine and a half mile run walk and for springtime surprise training and it always makes me just a little sad to talk about springtime surprise training because that's the end of the season, but we got 14 weeks to go till we get there. We're in training week four and your distance is four miles. On that one. I'm going to skip over our training updates because we're all past our long training episodes. Plus, as I gave away at the top, we're in the wrong week anyway, so let's go right into talking about the event.
Speaker 5:We're not getting in the vandalorian and figuring out what we, what we did during the holiday week wasn't that great, wasn't that great hearing about the vandalorian and all that last week.
Speaker 3:Yeah, uh, yeah, I keep actually you know, I, I, I feel bad now that I didn't get to ask Jack this question, or maybe I just need to text Adam. Do you think at any point driving the Vandalorian, adam hit 88 miles per hour?
Speaker 5:I don't know, I don't know, greg, I don't know the roads over there. Really.
Speaker 3:We don't need roads, Bob. They don't need roads.
Speaker 5:Yeah, nicely done. Touche, my friend, we're nicely done. Touche, my friend, nicely done. Let's. Uh, I think you need to drop the mic on that one. That's great.
Speaker 5:Hey, let's dive into the event guide for marathon weekend, starting with the Wednesday expo. Expo starts on Wednesday, kicks off at 10 am. The lines will be very long. If you get there at 10 am they will wrap around the building probably.
Speaker 5:This is and again, friends, I know many of you who are with us have done this before, but a bunch of you have not. This is the biggest race weekend of the race season in the Run Disney universe. So expect bigger than normal crowds, maybe longer than normal wait lines to pick up your bib, etc. Pick up your shirt. Good crowds at the Expo, especially on day one. But the Expo opens on Wednesday at 10, closes at 8. So the Expo's open four days, of course, because four races. Thursday and Friday it opens at noon, closes at 7. The final day, friday, it opens at noon, closes at 7,. The final day, saturday, opens at 11, and, as usual, closes at 3. Now what to expect when you get there. We've already alluded to the fact expect big crowds. Gang, who's going to be there on Wednesday for the expo. I should be. I'll be there, john will be there, alicia will be there, greg you get in later.
Speaker 5:Yes, I will not be getting to the expo until Saturday okay, now I'll probably there's no probably about I'll get to the expo after lunch. I love meeting up with people at the expo, so if you see a tall old guy walking around who looks confused, come say hi and then maybe you can point me in the direction I should be going. But I would I love to see you there when you get to the expo. Before you get there, in fact, you can do this right now. If you haven't already, and a lot of you probably have go to your run Disney account. Make sure that you have signed your digital waiver. Our international friends, I think, cannot do that. I think they have to sign the waiver that's correct in person when they get there.
Speaker 3:Yeah, and the only reason why I know this is because our friend Laura from the Netherlands she sent me a message on Facebook, or posted something on Facebook, about how to be able to handle that. And yeah, so if you're coming from international. But again, there's papers, there's tons tons of, as you come down the steps, nothing to worry about on that end no, there's not.
Speaker 5:And in fact, if if you're in the us ofa and you forgot to sign your digital waiver, you can do it there. Okay, but it's going to go a lot easier for you if you. If you've already done, you should also. You won't have them yet, but you'll get an emailed expo check-in pass. Have that ready on your phone when you get to the expo. It's going to help you out a lot. It's going to give you your bib number. You're going to need that to know which line to get in for your bib. I usually don't need my bib number, I just know that it's the longest line because that's my luck, so expect that again. January 6th is the day Run Disney is pretty good on getting them out the day that they say that they will. When you head into Wide World of Sports ESPN Center, you'll walk up the hill. The Athletic, the Advent Health Arena, is going to be on your right. That's where the official Run Disney merchandise is. There is a virtual queue for that one on Wednesday. So if you're not a club run Disney person who is eligible for early entry into that, you're going to need to get into the virtual queue. If you want to go on Wednesday. You can join it on your my Disney Experience app. I think it opens up. I don't think it's right here in front of me. It opens up at 8 30 am. The virtual queue does. You can do it on your way in, but I think you have to be within like 40 miles of Walt Disney World. I was going to put a big sign up on Interstate 4 saying you're now inside 40 miles, but it doesn't work and you'd know it on Interstate 4 because you would be stuck in traffic with nothing else to do. So you could probably get into the virtual queue at that point. Now that virtual queue is just to get into the official run Disney merch area and it's just for Wednesday. Rest of the week you can get in anytime that they're open. Let's see anything else we need to talk about.
Speaker 5:At the expo You're going to that's. That's on the right. As you walk in you head up the hill to your front left at the top of the hill that is the state farm field house. That's where you go to pick up your bib. If you're there early, there'll be a long line. That serpentines outside Is it serpentine or serpentine? Anyway, I think it's serpentpentine Outside and then circles the building and then goes downstairs. You pick up your bib. Depending on what races you're doing, you may have more than one bib to pick up. If you're doing dopey or goofy, there's just one spot for it. Other than that, if you're doing multiple races, you'll have to move around a little bit, head out of there Head over to the Athletic Center.
Speaker 5:That's where that's what I call the expo. That's where the vendors are. That's where that's where Jeff Galloway's booth will be. That's where Fluffy Fizzy's used to be. They won't be there for this one. I think they're going to be there for Springtime Surprise, though Fluffy Fizzy's will be back for Springtime Surprise, and a lot of other friends are there. A lot of great booths, a lot of I don't know a lot of fun, a lot of time to see other friends over there or just in the ESPN area. All right, I think that's enough about the Expo.
Speaker 5:Let me talk quickly about the 5K Now. This will be true for all your races. Disney provides transportation from the resort to the Expo and to the races. Resort to the expo and to the races. If you have any questions about where or when the buses leave your resort, check in the lobby. There will be a sign in the lobby and a cast member will be able to help you out. Now for the 5k buses start to leave at 3 am. The race begins at 5 am. No monorail transportation for the 5K.
Speaker 5:The 5K corrals are A through F and they open, they stagger the opening, I believe, starting at 3.45 am. We learned something valuable at Wine and Dine which I expect will occur again this weekend, and that is they have subgroups within the corrals. Now, whether they'll do it for all four racers or not, I don't know. But don't be surprised if you're, let's say, in Corral C and you get there and you find they have Corral C, pink and yellow and green and blue. That could happen. If that is the case and you want to enter the corral with a group of people, make sure you're all together before you go in, because it is entirely possible that some of your group could get in and that subgroup could close and the others might have to go to the next subgroup. That's all fine.
Speaker 5:Only spectating for the 5Ks at the start-finish line, it's no big deal. It is the standard, what has now become the standard-run Disney 5K route, which basically takes you around Epcot From the Epcot parking lot around Epcot, back to the Epcot parking lot, round Epcot, back to the Epcot parking lot. This year Rise and Run family. The 5K is 101 Dalmatian time and if you're wondering how all that started, I've got a guest with us right now to tell us all about it. Hi, monica.
Speaker 7:Hey how you doing.
Speaker 5:Well, good, thank you. How did you come up with this crazy idea?
Speaker 7:Last year my cousin, one of my friends and a couple of the Chaos Crew kids ran dressed as Dalmatians. The kids were the puppies, my cousin and I were Horace and Jasper, the puppy nappers, and then our friend Jackie was the fabulous Cruella and we had an absolute blast. And while we were on the course we ran into I don't know, maybe a dozen or 20 or so other runners dressed as Dalmatians and we thought it was just hysterical to chase after them with our puppy napper nets and whatever. So we were talking about we do group costumes a lot and we always have a lot of fun. And we were talking about it and thought how fun would it be to actually get 101 Dalmatians together or more? So I thought what better group of people who enjoy running and run Disney and dressing up and just having fun at these races, what better group than the Rise and Run group? So I messaged you and asked what you thought about it.
Speaker 5:It was a warm spring evening. I was out here. Obviously we hadn't well, not, obviously, but we hadn't registered for anything that race weekend. Yet. You got me before registration and I had made up my mind. I wasn't doing Dopey this year, I was going to do Goofy. Then Monica says all right, here's the deal. We ended up talking on the phone. Here's the deal, We'll do it, but you have to be Cruella, oh Monica.
Speaker 1:I drive hard buddy.
Speaker 5:Now I'm in for the 5k, I'm in for goofy, so I'm in for the dopey again. Um, I'm I'm excited for our buddy alec at kpa. Kawaiian pizza par really came through for us too, didn't she?
Speaker 7:she knocked it out of the park. I, I, I knew she could do dalmatian shirts with collars, and then she even took it a step further and offered to personalize the collars with either your name or a puppy from the actual 101 Dalmatians movie or TV series, or the name of your favorite puppy or whatever, and I just think that is so cool. I can't wait to see everyone.
Speaker 5:So, listen, let's talk some logistics as to how we're going to work this thing out. I was thinking, you know you've met up with us before a race, before right.
Speaker 7:I have, but pretty rare, because I'm like a show up at the start kind of situation.
Speaker 5:Okay, well, you got to get there earlier this time.
Speaker 7:I promise I will. Yeah, might be the only time. This is the only motivation I get to get there early.
Speaker 5:I'm thinking the corrals open at 345. Buses start at 230,. I think Corrals open at 345. We get together and I will say this on future episodes In fact, john's got a graphic for us. John, you still got that graphic we need to put in.
Speaker 2:I'll put it up again.
Speaker 5:Okay, when you come into the staging area, you get off the bus, you make that long walk through Epcot security. You come into the staging area, you're off the bus, you make that long walk through epcot security. You come around, you're into the staging area. You look towards the stage and there are bleachers in front of the stage and we are at the left of the bleachers. Friends, I'm hoping that in relatively short order there'll be a whole bunch of people there with Dalmatian shirts on. So my plan is Corral's open at 345.
Speaker 5:I would like us to take a group photo at 4 am. So I'm hoping, if you're participating, you can be there at 4 am. I'm not 100% sure where we'll take the photo Probably right in there, but maybe if there's a better place I don't know We'll figure that out on the fly. When we're done, we can all walk together over to the corrals, and I would like us all to start in the last corral. No matter what we have on our bib, I'd like to start in the last corral. If we head over there a little bit after four, we I think I'm not used to doing this, but I think we should be towards the front of that corral and then we can walk the whole thing together.
Speaker 7:I think that sounds like a lot of fun.
Speaker 5:As many people. I know some folks will not want to do that. Some folks will want to PR the 5K, but I've got to tell you if you haven't done this before, unless you're running Dopey, your 5K bib won't even have a timing chip on it, even have a timing chip on it. Only the dopies will have a 5K bib with a timing chip because you use the 5K and the 10K the same bib, so we can walk that thing. We can keep as many of the puppies together as possible. We finish in about an hour. If our friends want to break off and get photos, they can do that. We'll be walking. They can catch up with us. I think it would be a blast. What do you think, monica?
Speaker 7:I think it's going to be great. I think there's going to be at least 101, maybe two or 301 puppies out there. We'll be hard to miss and having a lot of fun.
Speaker 5:I didn't check with Alec. I should have. She sold over a hundred shirts. I know that.
Speaker 7:That's incredible how fun, and I know we've got plenty more that made their own shirts or their own costumes. So if you missed out on the KPA order, you're welcome to just grab a white t-shirt, grab a Sharpie and draw some spots on yourself. It doesn't have to be anything official or expensive or extravagant, just make yourself look like a puppy and join us.
Speaker 5:And Tony, if you're with us, you're not allowed to draw on your chest. You have to have a shirt. Oh, come on, I think that'd be great Body paint. Puppy Monica, listen, thanks for the idea and for your efforts in all this. I appreciate it. You got anything else going on this weekend? You got any special dead last starts or anything that you're doing? I know you do that sometimes.
Speaker 7:I do. I am going to do dead last start. I've got two of the chaos crew kids my oldest two are going to run the 10K. I've got two of the Chaos Crew kids my oldest two are going to run the 10K and there's oh gosh, there's probably like eight or so. In my small little. We call it the cousin group, but I'm only related to like half of them, but we're all cousins.
Speaker 5:Nice.
Speaker 7:So we'll all dead last, start the 10K and possibly the half, I don't know. We're just, we're here for a good time for for Dopey.
Speaker 5:I know that's cool. Yeah, if we get, if we get other photo ops, we'll do them. Maybe if we keep the group together, we'll get one at the end. Maybe, maybe we can even get one on the race course. What, what idea do you have there, john?
Speaker 2:So 101 Dalmatians 2, the animated movie was Patch's London adventure. So when we're over in the UK we can get a photo over there, a nice big group photo.
Speaker 5:We can probably hijack a PhotoPass guy for 100 plus people.
Speaker 2:If Tony's with us. You know it's going to happen, Tony or Kay.
Speaker 5:Yeah, tony, or Kay, yeah, oh gosh, we're only a couple of weeks away, monica. I'm excited about it.
Speaker 7:I can't believe it's already here. It feels like just yesterday we started talking about this.
Speaker 5:I know.
Speaker 7:And now, here we are.
Speaker 5:And I wonder if you've started a trend. Maybe this will become a rise and run tradition. We'll have different themes for different years.
Speaker 7:We'll see how it goes. That sounds like a lot of fun. I've been known to instigate all kinds of chaos.
Speaker 5:Yes, you have All right, All right Thanks.
Speaker 2:Monica, see you soon. Thanks so much. On Friday we have the 10K. Those buses also start at three o'clock in the morning. There is no monorail service so you must take a bus, just like the 5K. Start. Groups A through F open at 345 am Spectating only at the start and finish lines but there is technically unofficial spectating at the Epcot resorts at the Epcot resorts. But I know last year when my wife and Jack spectated for the 10K they made him stay away from the resorts. They went over that little bridge that's between the boardwalk and the Yacht Club over Crescent Lake, so you're away from the resort. So people weren't disturbing the people in the rooms.
Speaker 5:Yeah, the quiet zone, I know. Yeah, it's kind of odd.
Speaker 2:Best way to get there, they they said, was take an uber to the swan or dolphin or one of those resorts and just walk in, because driving they're not gonna let you in you know we don't talk.
Speaker 5:We don't talk much about. We always talk about taking the buses to the race. But a lot of friends drive. They don't stay on property and they drive to the race. I just make a general comment. That's easy. I've done that a couple times. I'll do it at springtime. Uh, just just get there at a decent hour it's. It's easy to drive in. The parking is open. They don't charge for parking. When you show up there and remember where you parked, it's going to be pitch dark when you do it and it's going to be very easy to forget where you park. So remember that.
Speaker 2:But do a deep don't do a deep dive into the event guide, because they do have a road closure map what time roads will be closing. So if you're one of those oh it's uh, five o'clock race start time let me try to pull in at 4 45 no bad idea, bad idea, better, better idea if.
Speaker 5:If this is what you want to do, I gotta tell you I really enjoy pre-race time. I enjoy it because we get to meet with friends. I go in pretty early. I don't necessarily get on the first bus, but I go in pretty early grab a cup of coffee there's a spot where you can buy a cup of coffee there and I love hanging out with friends for that hour or so before the race. That's fun. But if that's not what you want to do and you're driving, as John said, get in there early, then sleep in the car, set an alarm and go back to sleep in the car If you want, then then you can walk over to the start gate at a later time. Uh, the other, then the other option and John, you alluded to it earlier is uh, take an Uber or a Lyft, they'll be running. It's definitely an option.
Speaker 6:All right. So moving on to the half marathon, the buses start at 2.30 am. There is monorail service that day beginning at 2.30 am. The start groups are A through G and open at 3.15. If you have individuals spectating, there is a few places that they can spectate from. At mile four and a half you can spectate outside the Grand Floridian. At mile 5.4, Main Street USA is open. There's monorail transportation to Magic Kingdom from Epcot beginning at 430, and you do not need a ticket to get into magic kingdom before 7 30 am. You can also spectate at mile 6.7, at the contemporary 7.5, at the ticket and transportation center and finally at the finish line it's.
Speaker 5:It's funny listening to those miles, alicia, because done this many times, it's backwards.
Speaker 3:Yeah, I was gonna say we have a slightly adjusted course for this one right, Alicia.
Speaker 6:Yeah, so the half marathon. I didn't know that the half marathon was going to go the opposite direction, like the marathon is, until we just got the event guide. But yes, things are going opposite of what we usually do. So we usually go from Tickton Transportation Center and go past Contemporary and then into Magic Kingdom and then come out. We're going the opposite direction.
Speaker 2:Yeah, yeah, I think we're going in through that bridge between the Grand Floridian and that walkway they built now. That's the way we're getting into the parks.
Speaker 6:Yes.
Speaker 3:I will say Abby, the only thing that I mean. Again, change will hopefully be good.
Speaker 7:Yeah.
Speaker 3:I will say that probably the only disappointing thing, though, of doing this course in reverse is, I mean, obviously, yes, the key big thing of the half course is magic kingdom, but at least before you got to the ttc it was really cool to run underneath the toll plaza and, like you, get the fact that you could see the magic kingdom yeah, like that sign lit up and everything like that, the fact that I imagine we're coming in or I imagine everyone's going to be going, still underneath it, but you'll just like have to do like a selfie version as you're, like you know, going through, going down, world drive and everything like that.
Speaker 3:I will say, though, world drive. Though big tip is for those of you who are middle to back of the Packers bring your sunglasses, because when you hit, after you get out of the TTC, by that time of day, the sun is going to be up and it's going to be right on you.
Speaker 3:Having sunglasses is vitally important for that part of the race. Absolutely All right. And then we move to the big daddy, the marathon. A couple weeks ago we went into a whole deep dive because they gave us the new information and the new course. We're just going to quickly highlight those changes again here. The start time of this race is now at 4.30 in the morning. Yeah, yeah, 2.30 in the morning. Oh yeah, yeah. So because of that, the bus transportation from the Disney resorts will begin at 2 am.
Speaker 5:Yeah, that's just wrong.
Speaker 3:Yeah.
Speaker 5:I mean it's accurate, but that's just wrong.
Speaker 3:If you are staying at a monorail Magic Kingdom resort. Even though the buses start at 2.30, according to the event guide the monorail does not begin operating until 2.30. So I don't know if that was a misprint or if that's the case, but at least according to the event guide, monorail service begins at 2.30 in the morning. Event guide monorail service begins at 2 30 in the morning. Uh, same as the half marathon, we have start groups or corrals, or whatever they're calling it for this particular race weekend. We will have a through g and, because of the earlier start time, the start group corrals now open at 2 45 am. In terms of spectating, uh, these are the the quote-unquote officially sanctioned spots. According to disney uh, first is at mile eight, which is outside of the grand floridian mile nine on main street, usa, and again, similar to half monorail, transportation to the Magic Kingdom will begin from Epcot beginning at 4 am. Now, whether you're staying on a monorail loop resort and you want to go spectate, I'm not exactly sure how that works, but again, according to the event guide, it's saying that you need to start your journey at Epcot in order to get over to Magic Kingdom and, again, similar to the half marathon, as a spectator. You do not need a park ticket for the Magic Kingdom before 7.30 in the morning. Another spot to cheer is at mile 10.6, at the Contemporary mile 11.5, at the TTC. Next spot is our next park, at mile 17. Uh, you can cheer at animal kingdom. That begins at 8 AM and you would need valid park admission to cheer in that area. Uh, the same goes for mile 23.4, where you can cheer for the four seconds that we're in Hollywood Studios, and cheering there can begin at 9 am, and again, you do need valid park admission for that. Now, at this point I don't think it would be a quiet zone. You can cheer at mile 24.4, and that is the boardwalk, and then finally, starting at mile 25, you can cheer inside of epcot. That will begin at 10 am and again you would need valid park admission.
Speaker 3:Now, just to quickly go over the uh slight changes to the course. Uh, again, and these, you know we got these a couple of weeks ago, but just to highlight them real fast. So we actually will be starting this race, going through epcot and going through world showcase. I know that's a huge point of contention for a lot of us, but at this point it is what it is. Oh yeah, so we'll do World Showcase, then we will exit Epcot, make our way over to World Drive and then, very similar to the half marathon course, we'll be heading up World Drive, but this time we will be entering from the grand floridian side as opposed to the contemporary side, so we'll be, as john mentioned before, we'll be able to have a nice stroll along that new walkway, uh, that they built a couple years ago that connects the contemporary to magic kingdom. Again, you'll get the. You know, I, I think we figured it. I think, even though we're still coming in the opposite way, I still think we're gonna make a left. I don't know. We're gonna be making a right, yeah, right hand turn onto onto main street yeah
Speaker 3:yeah, regardless of this change. But then we will be doing magic kingdom in reverse. But what's really cool is we will touch all the lands, yeah, of magic kingdom. Uh, you make your way past the contemporary, then to the ttc. There's like two weird out and backs um that occur in the magic kingdom parking lot area and then we'll, and then from there, pretty much the course is the same as it has been in the past.
Speaker 3:You know, you'll have that wonderful stretch, probably from like the half marathon point to animal kingdom, which can be a slog, but, don't worry, you get to pass by everybody's favorite backstage area, the sewage treatment plant of the walt disney world property. Again, everything looks the same in terms of animal kingdom. Based on this map, everest is just past mile 17, so depending on the time of day you're there, you'll have to be able to see if it is running and operating. Uh, you know as a possibility to ride that in the middle of the race. Then from there you head over to Blizzard Beach, again the real quick jaunt through Hollywood Studios and then back to Epcot via the International Squeezeway and the Boardwalk and we'll be finishing up again going through Epcot, but this time on the Canada side of World Showcase. So instead of getting your margarita, you can get a beer at Rosencrown and say hi to Benny, and then you finish off the race and that is the marathon.
Speaker 2:And it looks like Greg, I'll be meeting you at the Little Mermaid this year and not the teacups.
Speaker 3:We'll go under the sea, john.
Speaker 3:Under the sea, the sea, all right.
Speaker 3:Well, in this episode we have spent a lot of time going over the event guide for marathon weekend because you know, as we you know just talked about, but we've talked about in previous episodes before about, you know, how marathon day is going to be so different, with a new start time and a highly adjusted course and everything like that.
Speaker 3:But there's, outside of the rise and run meetup that is, you know, happening on saturday afternoon at 3 pm, the food truck area at disney springs, there's another event that is very near and dear to us that is not part of the event guide I hope in future years it is part of the event guide and that is the Run Fit Fab pop-up that is occurring on Friday, january 10th at the Swan and Dolphin Complex and we want to be able to chat about that event a little bit more, since, as rise and run, we are going to be there doing a live podcast recording. But I think us to talk about it would not be very exciting. So I think we need to bring in the wonderfully talented adele dazeem I mean kristin and.
Speaker 3:Devin of the Dopey Strong Facebook group and the Run Fit Fab mega products. I mean you've expanded so much over the last couple of years. It's amazing to see Welcome back to Rise and Run.
Speaker 4:We've basically pushed Wicked out of the target space at this point.
Speaker 3:Now. Are you holding space for the run fit fab meetup? That that's. That's the question I have. Everyone should be?
Speaker 1:what song do you think we're gonna have the dj play last?
Speaker 3:that's the real question well, I mean, I'm sure it's defying gravity, but I mean, if I I'm granted kristin, you and I have had private arguments already about how I think they kill the momentum and define gravity in the movie.
Speaker 1:But it's okay to have wrong opinions that's right, everybody's entitled.
Speaker 3:Right, exactly, exactly but you know, and since you're here, obviously we're gonna, we're gonna briefly, uh remind folks about the details of the pop-up, but then you know, when we have the two of you on, you know, we just can't talk about one thing. So so we're going to talk about nutrition and recovery just very briefly, as it relates to marathon weekend. But let's start with the, the big event, the, the first annual run fit fab pop-up, again january 10th at the swan. And Ladies. Give us other details of what our friends need to know, who have already purchased a ticket, about this wonderful event.
Speaker 1:So, like you said, the event is on January 10th, after the 10K. It starts at 12 o'clock. Please get there about 45-ish Well, not that early. But if you can get there that early, you can hang out with us and have some coffee before it starts. But if you want to bring your own that early, you can hang out with us and have some coffee before it starts. But if you want to bring your own yoga mat, you can, or a little hand towel, because we will be doing some core on the floor, as we've talked about before. But the event is basically we're going to do like a 20 ish. We're going to try to keep it to 20 minutes I'm smiling at Devin because we know how this might go but we're going to do a mobility core workout. You guys, it's a brief five-hour core workout.
Speaker 3:It's a glorious three-hour finale, mostly.
Speaker 1:America. So we'll be doing a mobility and core workout slash warmup to the rest of the race weekend. We have a DJ, we have balloons, we have a photographer and everyone's getting a gift bag with all of our favorite products. Sparkle Athletic will be there with a couple of items as well, and obviously our great friends from Rise and Run. You guys are coming too. We're very excited. I don't know how many times we're going to barf and or cry, but it might be, we're anti-barfing.
Speaker 5:We're very anti-barfing.
Speaker 1:We'll see, we'll see.
Speaker 3:No, I think that the part that I'm most excited for for the two of you is, I mean, obviously, yes, you have already experienced this. You know, I know you do. You know run fit fab meetups at all the race weekends, whether it's getting you know pictures in front of you know the, the dj stand or the ball, the expo, or you know you all ride a ride together. But I mean, I know through our experience with our meetups down at disney springs, like the fact how it grows and grows and grows every year, and you just see that level of camaraderie, you know it really does something to your, your spirit and and really just pushes forward this positive message. And I think you all are going to be taking that to the absolute next level and we can't wait to witness that for you. And so we're, we're just, we're so proud to number one, know both of you, number two, be associated with this event and hopefully we'll have this beautiful partnership for uh and years to come.
Speaker 3:But one thing I just thought of devon. I keep saying the swan and the dolphin, and the thing is, when you put those two resorts together, that's a massive area. Could you give us like the finer, finite details. Is it the swan? Is it the dolphin? Which hotel is it and it? And then, which ballroom in the conference center is it going to be?
Speaker 4:So it's the Swan, but it is the Swalfin known to most people. But it is the Swan and it is Atlantic Hall Biggest ballroom. It's basically going to be a run fit fab, rise and run prom. So, in addition to the workouts and the photos, the merch and everything hugs, what, what have you? We also will also be having a dance party. So I have to have a tux yes, I mean yeah, you're the prom king as long as you can do planks and a tux, yes I don't see why not I would love to see that.
Speaker 1:Actually I'd love to see. I have a tuxedo I I don't see why not I would love to see that.
Speaker 5:actually I'd love to see it. I have a tuxedo. I can't imagine it fits anymore.
Speaker 1:You're going to be the prom. Oh, I can't talk. You're going to be the prom, king.
Speaker 5:All right.
Speaker 4:You should be the prom king and queen 50 years too late, or 60 years too? Late. Like Kristen said, bring your own yoga mat if you would like, bring fuel water if you want, but you can come early, Hang out, meet some people beforehand.
Speaker 1:I'm trying to like not cry right now while you're talking about it. Is that weird? Because I just feel like this has been something that's like an actual dream come true. And now I'm thinking of 400 people looking at us while we're on stage doing planks and I'm getting very excited.
Speaker 3:I mean, it's a labor of love that the two of you should be extremely, extremely proud of.
Speaker 2:Okay, so it's at the Swan. What is the easiest way or the best way to get there?
Speaker 1:I would definitely ride share. They have encouraged us to take public transportation if possible or do like an Uber or a Lyft, because while they do have parking there, they don't have necessarily enough for 400 of us. So if you guys can take other modes of transportation, that would be great.
Speaker 3:You know, I will say one of my favorite games to play in Disney World is the Disney transportation game. It's like okay, well, if I'm at this park and I have a dining reservation at this resort, how exactly, exactly, you know, do I get there without a car? So I mean outside of, again, you know, using public transportation, I would imagine. If you're staying in the crescent lake epcot resort area, it's an easy walk. If you're, I would imagine, on a on a skyliner resort, just take the skyline to the international gateway and take the boat. Yeah, just yeah, yeah, there you go, take the boat or walk what?
Speaker 3:yeah, walk, yeah, you know great recovery and you know the, you know flesh out the legs and I I want to say now, what do you think is boardwalk closer or is yacht club closer? Because I'm wondering, like if you wanted to take like a Disney resort bus and then transfer over, which do we think is a closer distance?
Speaker 4:I would say maybe Boardwalk.
Speaker 6:So to the Swan, yeah, I would say, or Yacht, either one.
Speaker 5:Yeah that's pretty close, it's probably about the same.
Speaker 2:I mean, or if you're spending your park day at hollywood or epcot, right another way to get there? Yeah, because the one thing that I've known, I've noticed and known is resort to resort is probably the hardest thing to do in disney. It's where you have to go to another third park or area to get to the other resort.
Speaker 4:It's doable and you can. What is it? Carpool, if you need to, if you know friends at the same resorts, but yeah, even making sure if you wanted a dining reservation on the boardwalk or Epcot or Hollywood afterwards, that's a great idea. We'll definitely need to refuel a little bit and you'll have your goodie bags with you and, hopefully, some new friends, but it's a great idea. We'll definitely need to refuel a little bit and you'll have your goodie bags with you and, hopefully, some new friends. But it's a great area and we're just super lucky to have snagged this spot.
Speaker 3:Oh, absolutely All right. So we'll go over things one more time here. So Friday, january 10th, at noon, but we're encouraging people to show up anywhere from 30 to 45 minutes ahead of time to get checked in, and it's in the Atlantic Room of the Swan.
Speaker 1:Yes, they miss anything? No, and you're going to take an escalator down. So that's where the room is. It's on the lower level and it's basically where they told us all the proms and expos go. So it'll be the biggest room at the bottom.
Speaker 4:You'll see people, impressive yeah.
Speaker 1:You'll see one of our greeters, one of our little fairy godmothers out there and those of you who are coming, just so you know, when we're doing the workout we're going to have all kinds of lovely volunteers doing all different variations of the modifications you can do. So let's say, if, like, a full out plank isn't your jam, you're going to see someone on stage with us who will do a modified plank and the volunteers will be wearing yellow t-shirts.
Speaker 4:So easy to spot, easy to ask a question if you need me, so if you need to.
Speaker 3:Okay, so so look. So look for the yellow t-shirts and Bob in a tux yes, Got it.
Speaker 1:That's key.
Speaker 3:If you don't see the tux, you're in the wrong place. Got it?
Speaker 1:That's key, if you don't see the texture in the wrong place. No, pressure.
Speaker 3:Oh man Gotta love it.
Speaker 1:Gotta love it.
Speaker 3:All right, ladies, you know, again, we can't just have you here and only talk for you know, eight minutes about the pop up. You know, let's dive into just a couple of questions that we had brainstormed up, you know. You know, here we are. We're past the Christmas holiday. We are two weeks away from marathon weekend. I would imagine a majority of us have our final long runs. We are in taper mode, you know we're we're dealing with the taper crazies, you know. Think at least we have the holidays to distract us, um, you know, from the taper crazies. You know, think at least we have the holidays to distract us, you know, from the taper crazies. But the one thing that I thought about is and Kristen, I'll start with you first on this is I know, for marathon weekend, a lot of focus gets put on dopey and goofy in the marathon. But regardless of whatever race you are doing for this particular weekend, when should our friends start hydrating and upping their carbs for again, whatever race they're tackling during January?
Speaker 1:So hydrating, I would say a week out. I would throw in like a liquid IV into your water every day and just make sure you're upping the water. But keep an eye on the weather too, because it seems like we're trending really cold and I don't know if I should even say that out loud because then Elsa might get mad and change it to hot but, um, but just keep an eye on the weather and make sure you're staying hydrated.
Speaker 1:Now, anything for the 5k or 10k, I wouldn't necessarily say you need to carb load for days out, but I would do.
Speaker 1:Maybe on the plane you're doing some scratch, super high carb, you're doing a liquid IV, and then you're just upping the carbs just a little bit. Let's say, if you're doing 10 K only two days out, I would just throw in an extra bagel, an extra handful of pretzels here and there throughout your day, Just to make sure that you're having enough food and hydration leading up to your race. And then that morning of, make sure that you eat something in the hotel room before you leave, Because a lot of times we think and I hate the word just but oh, I'm just doing a 5K. But if you're just doing a 5K but you're waking up three or four hours prior and then you're sitting around in a parking lot waiting for your race to start, that's a lot of time in between. So just make sure you have something like a bagel and a protein shake in your room before you leave and then that way you'll be nice and fueled up for your race.
Speaker 5:I love to grab a banana.
Speaker 1:Yes.
Speaker 5:And a bagel and some peanut butter.
Speaker 1:Perfect snack Perfect.
Speaker 5:Yeah, now on the flip side, when we're done. You know we talked with Jeff big emphasis on the first 30 minutes after the race.
Speaker 6:Yes.
Speaker 5:We should be getting oh gosh, I've heard it from Jeff so many times a combination of carbs and protein and I forget what it is, but I'm not thinking that. The box with the plastic cheese as much as I love it and I will eat it I'm not thinking that's the best thing. What should we be doing there?
Speaker 4:The 30 minute window is a really great time frame to have right after you cross the finish line. So if you can have something checked in your gear bag like a protein shake, a protein bar, you're essentially looking to get that protein in as quickly as possible because you want to repair your damaged muscle fibers. So the quicker you can get that in, the better. If someone's giving you something, I mean and they're coming from their room and it could be something that's like Greek yogurt or cottage cheese, if you have that preference. But honestly, protein shakes like you can have it in a blender bottle, shake it up and then just add your water that you're getting after the race, get that in as quickly as possible. But a good combination of protein to carb ratio is really essentially what you want to have right after the race If you can get that in.
Speaker 5:Sounds good. I did not do a good job of that. I finished my dopey sim today listening to your podcast, by the way, at least part of it. Oh, no kidding, I enjoyed it. We'll talk more about it in a minute, okay, the American girl doll part.
Speaker 1:Who are you? Are you a Felicity? Are you a Molly?
Speaker 5:I got to tell you I don't even get the reference, but that's okay.
Speaker 1:We'll explain it later. I'm going to make a PowerPoint presentation.
Speaker 5:Oh, shucks, yeah. Anyway, I did a lousy job. I find that not so much after 5K, 10K, but after a long run. When I get home I don't want to eat at first.
Speaker 1:Yeah. It's really hard because yeah, your stomach kind of turns off.
Speaker 5:Yeah. So you've got to kind of I don't say force yourself. That's not the right word.
Speaker 4:You have to be cognizant of the need to do it like you said, bob is always great Some oatmeal, some yogurt and just gradually adding in some more fruit, because that has a lot of water in it as well um is generally better on your stomach. Um. So if you do have a very stressed out tummy and you're taking in so much different fuel and sugars and whatnot, just being kind and then gradually, like taper mode, gradually increasing your carbohydrates, your hydration, decreasing the volume of work, but after the race you want to make sure that you're increasing all that food again. You're getting it back in your system because your glycogen stores have been depleted.
Speaker 5:So it is important.
Speaker 4:The 30-minute window is where you want to hit it. But if you can't, it's not the end of the world, and you know yourself best and you know your recovery best by then you know something I thought of.
Speaker 3:I I think as voices within the run disney community. I mean, think about it that year that they put the pretzels in the box instead of the chips. We all raised royal hell and it took a couple of races, but we got the chips back. So, ladies, what do you think we have to do within the run disney community, because you know, hearing all this information is extremely vital, and I know, alicia, you've been championing this thought for a while as well is what do we got to do to get run disney to find a sponsor that will give us a protein shake?
Speaker 3:as we're coming through the final shoot.
Speaker 1:Yeah, that's what I'm wondering. So Disney partners with Coke, correct? Because it's Dasani and Coke.
Speaker 3:Yes, correct, yeah, all right, yep.
Speaker 1:There's got to be a company that Coke is connected with, that has a protein. Yeah Right.
Speaker 5:You would think so. I would think so. I don't know off the top of my head, but I would think so.
Speaker 4:What about some Coca-Cola super aminos or something?
Speaker 1:Yeah, rise and run rapid fab protein. Yeah, I mean we can come up with so many flavors.
Speaker 3:Well, number one would be Dole Whip.
Speaker 1:Dole Whip, for sure, and then Churro would be like our seasonal flavor.
Speaker 4:And the grossest would be the turkey leg. It's a seasonal flavor and the grossest would be the turkey leg which I did not have at Disneyland.
Speaker 5:I'm sorry, I promised I would, but it was 106 degrees it was too hot.
Speaker 1:It was so hot. One thing that I do for my gear check bag if I do something like a Fairlife shake, I'll throw it in my bag, but then I also bring with me the Tailwind or the goo recovery powder because that has carbohydrates and so just throw them both in a blender bottle and I do a little bit of that water they give you at the end and shake it up. And I really think like the main goal of it should be after the half marathon. I mean, obviously all the days are important, but really that half marathon, get that shake in and then try to get a good meal like two to three hours later. It makes such a difference when your body is getting like refueled after the race.
Speaker 2:So Coca-Cola's protein product is Core Power, which is-.
Speaker 6:That's what I thought. Yeah, oh yeah.
Speaker 2:Core Power 26 grams of protein per bottle. So that'd be perfect right after the race. But keeping them cold might be a little, they're shelf stable yeah.
Speaker 3:That was the question I was going to lead into is. You know, both of you brought up the idea of a blender bottle. Say, we don't want to bring the powder or that specific bottle. But you know, like Kristen, you've, you know, years ago you turned me on to the Fairlife shakes. Would it be OK, like I mean like yes, like the room temperature when we buy them if we like threw them in our like resort fridge and then put them into a gear check bag? Do you think that's still OK, or do you or you know, if we decided to bring something like that, should it stay at room temperature the entire time? What's your recommendation there?
Speaker 1:that's what I'll do is we usually go to target, like on our, on our layover. We'll do our target order and we'll get a bunch of shakes, put them in the fridge and then put them in the gear check. After that it usually unless it's like really really hot, it usually stays pretty cool okay too bad yeah good to know.
Speaker 3:Good to know, kristen, you just talked about ordering shakes on layover, and you know. That leads me to my next question. That is about air travel. A majority of us are flying, you know, not just to a marathon but to any run, disney race, obviously. You know, sitting in a plane for a really long time can do some crazy things to the body. For a really long time can do some crazy things to the body. Ladies, what recommendations do you have in terms of air travel? Should we be hydrating more? Should we be taking an electrolyte on? Instead of asking for my favorite order, which is a ginger ale and the Biscoff cookie, should I just be asking for water and then mixing in a liquid IV? Or, you know? Should we be wearing compressions or anything special we should do on the airplane?
Speaker 4:Yeah. So I would say hydrating most definitely. I always bring an empty water bottle with me, and I purchased like a large water bottle at the airport as well. Sipping on your water gradually. Obviously paying attention to your urine color too is important and seeing where you're at with that, even after the flight, of course, but adding in those electrolytes is key. You can even get coconut water if you like. That, or using a supplement of any kind or a sports drink is great Things to avoid. I would say avoiding caffeine on the flight and or alcohol is a good idea. Caffeine on the flight and or alcohol is a good idea. You can wear compression sleeves if okayed by your doctor, and that's something that you do regularly. And then, honestly, just staying hydrated, however you can. Sometimes I'll do even like a face mask or hydrating cream, just something to keep me nice and stress-free as well. But stilling in on your nutrition having a fruit as a snack as opposed to what did you call it? A biscoff? The?
Speaker 4:biscoff cookie yeah oh, I usually get devon have you never had the biscoff cookie oh, you know what that is. What is it what?
Speaker 5:really I'm surprised. I know what I'm bringing you.
Speaker 1:They'reiscoff cookies are so good, they're like my personality. I love those so much. They're so good, I'll have to bring you some. They're like little coffee cookies.
Speaker 3:Oh cute Devin. What is your airline of choice?
Speaker 4:JetBlue.
Speaker 3:JetBlue. Okay, I haven't flown JetBlue, so I don't know what they pass out for snacks, but I know in America and all it is is Biscoff.
Speaker 4:Plantain chips. I love those.
Speaker 5:Really.
Speaker 4:Yeah, it's fancy up in there.
Speaker 5:I guess it is it's fancy up in the sky.
Speaker 4:But yeah, I mean you can change your socks out too if you need to. There's just, you know, just get comfortable and relax and try not to be too anxious on the flight. It's easier said than done, because I have a ton of anxiety going on airplanes, even though you're going to Disney World. It's going to be good. Everything you need is there, but definitely staying hydrated.
Speaker 1:I like to do any kind of snack that gives you a little extra water. So like apple slices I'll usually bring, like gummy candies or pretzels or something that like is easy on your digestion, because sometimes going up in the air can mess with that, a little bit mess with your stomach. Um, so something like very easy and simple. And then I love, like I said earlier, the scratch super high carb on a flight. It's an easy way to carb load without really noticing.
Speaker 6:So we talked a little bit about wearing compression socks, if you want to, on a plane. What about after the races? Well, you're out and about at the parks. Would you recommend wearing them while you're walking around there?
Speaker 1:I do. Normally they always just kind of make me feel better, Give me a little squeeze on my calves. So yeah, I do.
Speaker 4:If I'm especially after the half marathon day, I'll put on my compression socks Do half marathon, full marathon, yeah, especially if you're walking around taking metal photos, or even right after the race just to increase your blood flow. But you always want to make sure that they're comfortable and snug and you can even get fitted. At the expo, I think Pro Compression has a nice little booth and they have people who are more than willing to help out. So if you are new to it, it is a great thing to add in. But I would always ask your doctor first, just because blood clotting and things like that, and if you are pregnant as well, or if you do have swelling in your legs, just something to check over with your doctor prior. But I think, yeah, for me I always feel so much better wearing those for like an hour to two hours afterwards.
Speaker 5:I think the point of after the half and before the full is a really. If you're going to wear them at any time, that's a really great time to do it.
Speaker 4:Anything to increase circulation.
Speaker 3:And I think maybe the to to wrap up this conversation. You know, grant, I know we've talked about, you know the, the, the carb loading, the recovery. Ladies, one of my favorite pieces of information that you put out to not only just your community but the Run Disney community in general, is a fueling plan leading up to the day of the race, from the moment that alarm goes off way too early until we go to bed. Kristen, could you give us a sample of how we should be tackling this on a day-to-day basis, especially for our dopey runners?
Speaker 1:Sure. So if we're talking about a normal day of carb loading, one thing I want to recommend you guys do is just Google three-day marathon carb calculator and you can see because it's usually based on weight how many grams of carbohydrates you need per day. So sometimes when you do this calculator, it'll give you some crazy amount of carbs, like not that that's crazy, but 600 grams of carbs, let's say. And that's a lot to do for like three days and since Dopey is obviously four days, we've been telling our clients, like take that number, multiply it by three to get that total number, divide that by five so you can do a five day carb load. So I thought I'd just recommend like a sample day if you guys wanted to know kind of like what that would look like. So for breakfast you could do something Now, remember, you still need to get your protein, but we're going to talk mostly about carbs with this one. But so for your breakfast you could do a nice big bowl of oatmeal with banana, berries and honey. So that way you're getting you're really front-loading your day with a lot of carbs that way and you're getting some fruit in there which is good for antioxidants. You could do a snack like some pretzels, graham, crackers or fruit. We talked about this earlier.
Speaker 1:Devin and I did Lunch. A very underrated meal is a nice big turkey sandwich and then on the side you could do like your favorite Gatorade, powerade, scratch, whatever you like to drink. Also, naked Juice has a great amount of carbohydrates in them as well, so you could snack on that as well. For your afternoon snack, you could do some rice cakes with peanut butter, or you could do your favorite gummy candies, or you could do crackers. Dinner, you could do something super simple you could do rice and chicken, you can do fish, you could do pasta, just some sort of good carby side. So potatoes, rice, pasta, quinoa, something like that. And then I saved the best for last your nice evening snack. While you're watching Netflix, you could get yourself like a big mug of your favorite cereal. So that way you're getting your carbs spread out throughout the day. But now you all have to tell me your favorite cereal.
Speaker 6:That's your Pooh's.
Speaker 1:Corner question yes.
Speaker 3:It's been a while. Yeah, I was going to say I can't remember the last time I had a bowl of cereal.
Speaker 5:I do. It's been a little while, but who makes the Great Grains cereals with blueberry or cranberry or?
Speaker 3:Kashi.
Speaker 5:No, no, it's either Post or Kellogg's one of the it's. Either post or kellogg, one of the two that sounds good, though, yeah it is good.
Speaker 3:See, bob, I thought you were gonna say the kelsey mix, because you know I was gonna guess that's gonna be greg's yeah yeah, I was gonna actually greg, I was gonna guess you're a cinnamon toastast Crunch guy. You know what, If I had to have some cereal, yeah, I'd probably lean Cinnamon Toast Crunch yeah. So, God, we know each other so well.
Speaker 1:I was going to say you Philly guys are all alike. I can guess that easy. Alicia, what's your favorite cereal? I just got to know.
Speaker 6:I used to like Honey Nut Cheerios, but now that I can't have nuts, I can't have those anymore. I haven't had cereal in years and it's hard to find ones that I can eat, that I like I'm sorry. Yeah, it's okay. I'm trying to think. I really don't remember the last time that I had cereal since all my allergies, I feel like cereal is not pushed as much as when we were all kids.
Speaker 2:Correct.
Speaker 6:When I was a kid, I loved Twix that's what they're called.
Speaker 2:Tricks.
Speaker 3:Tricks are for kids.
Speaker 6:I loved Fruit Loops, but that's a lot of sugar.
Speaker 3:Now, yeah, it is it is you know what's weird like, even though I haven't had like cereal what. The thing that I've been seeing, and like it grosses me out to no end, though, is I'm starting to see more and more cereal brands get into the protein mix game, like I saw like a fruity pebbles one, like something tells me that like it kind of like defeats the purpose of you want good, clean protein in you, but here's the Fruity Pebbles flavor of it.
Speaker 1:Yeah, I have tried those. I think it's called Magic Spoon. I've tried those. Fran, it's good. It's a little stale, but if you kind of are craving cereal, it's kind of a good substitute it helps.
Speaker 2:Yeah, mine's Frosted Mini Wheats because it's a cereal with milk. And they're also a snack later on, if you take them out of the box.
Speaker 1:Honestly, that is my favorite corral snack is.
Speaker 4:Frosted Mini Wheats. I'll do Frosted.
Speaker 1:Flakes yeah. Frosted Flakes yeah, I like that too, Frosted anything, all right.
Speaker 3:Well, now we know when Kristen makes her target order during her later marathon weekend. Yeah, you know she's going to get all these favorite cereals and there'll be a cereal buffet at the second annual Run Fit Fab meetup. That'll be absolutely perfect.
Speaker 1:We'll be sponsored by Kellogg. There we go, absolutely.
Speaker 3:Very good, perfect, we'll get. We'll be sponsored by kellogg. There we go. Absolutely. Very good, very nice. Now you know hearing, you know this sample day of you know how to you know carb load and getting all your, you know your basic nutrients for the race. Um, that was awesome to hear. Um. I will direct people, though if you're interested in hearing more content like this when it comes to you know how to prepare for these races from the nutritional side as well. Number one be sure to go check out the run fit fab podcast. It's an excellent listen. Uh, I know I listen to spotify. Where else can can our friends, uh, catch?
Speaker 3:that amazing apple now as well oh, very nice wherever finer podcasts are sold.
Speaker 5:And I think I've already mentioned this. I was listening earlier in the day. It's a good podcast friends. It's worth checking out.
Speaker 3:Absolutely. And then the other suggestion that I was going to make is now granted. These two lovely ladies have been on Rise and Run several times, but the one specific episode that I will call out is episode 117. It was probably around this time last year and we had a boatload of rise and run. Listeners submit questions and I know, like we especially talked about like if you know you're not in a villa or you're not off property and you have to solely rely on Disney food, you know, to hit these goals, you know what are some of the best places and everything like that. That episode, I know, has a ton of useful information in it, so definitely go back and listen to that one as well. But, kristen Devin, we are again so excited for the first annual RunFitFab pop-up at the Swan on the 10th. Thank you for joining us and we cannot wait to see you in a couple of weeks.
Speaker 4:Yay, thank you for having us. Yay, thank you.
Speaker 5:Well, look, friends, that sounds like a lot of fun. I hope you have your tickets and I hope to see you at the pop-up with our RunFitFab friends. All right, my friends, it's time for the Race Report. The Race Report is sponsored by Thomas Stokes of Stoked Metabolic Training and Wheel of Fortune. By the way, did you catch recently and if you listen to Tom's episode, you'll know what I'm talking about? I saw the Cachow sweater finally made it onto Wheel of Fortune. I had a contestant wearing it on a Friday evening. Bob, were you?
Speaker 3:inspired by any of these that you decided to purchase them for yourselves. Either one of the sweaters.
Speaker 5:Yeah, let me think for a second. No, no.
Speaker 4:I wish not.
Speaker 5:Hey, don't forget, tom's got that new challenge coming up next year. A couple weeks after Dopey's going to get started. He's got a Rise 50 discount code for the Rise and Run family on his eight-week challenge Normally $97, $47 for the family, howdy recommended. I think you might want to check that out. All right, let's take a look at the race report. Let us start on Saturday. It's the weekend before Christmas. Start on Saturday it's the weekend before Christmas. So while we don't have a big report, we do have a few. And we start in Winter Garden, florida. A lot of the runs are down south now as the temps get too cold up north.
Speaker 5:An event called the 12Ks of Christmas 12K in Winter Garden. Jessica did it. Good support and good water stops. She was in the last dozen doing the 12K, last 12 doing the 12K. That's impressive. Jessica Thought they did okay with the back of the Packers until they got to the finish line and most of the stuff was packed away. I'm always disappointed to hear that. Other than that, she looks forward to doing the St Patty's Day race with this same company. She was hoping for under two hours in this 12K and she did it. Saw the clock from the top of the hill and ran a PR. Good job, jessica. Laura and Sam were there and did a 5K through the local neighborhoods where they got to see all the Christmas decorations. Their favorites were the house with the Florida snow and the local steel drum band playing Dinosaur and spending the first two miles with our friend Roxanne. Once they hit mile three, though with a tenth of a mile to go, sam saw the finish line sprinting for it, leaving Laura or, as she's now referred, sam's mom in the dust.
Speaker 3:I was going to say I'm sure we're probably going to get a more extended race report from Sam on our next Zoom call that we have Sam is now a staple at those.
Speaker 5:He sure is. Yeah, sam does a good job on those. Yeah Well, 12ks of Christmas seems to be a theme, because not only in florida but there was also one in houston, texas. It was chilly for houston on this saturday. Lucky ran this one ran with the gang today, did the first half with his friends, in the last half for himself. His times, his pace per miles, in the last half were about half of what they were in the first half. Brandy was there. There was a seven swans, a swimming theme to this 12K, so she went as a swimming swan, a costume we've seen earlier. Good job with the costumes, brandy.
Speaker 3:Now do we think with the themes does it go up or down. So like would next year's theme be 60's Elaine, I don't know or Eight Maids of Melking Brandy and Lucky Love. This, no, next year okay.
Speaker 5:I'm thinking we've got about 363 days to wait to find out. I don't remember this one from last year, but I can't remember all of them anyway. All right, let's go to Irving, texas, where Ellie ran the Irving Frost Marathon. There was an ugly sweater 5K in Las Vegas that Sarah did, and this is a theme. Speaking of themes, a lot of our friends used races as part of their training for the week. For instance, sarah had a 10-miler scheduled so she got up early, ran seven to the start of this 5k and then did the 5k and it was into the wind heading to the start and a neat looking ugly sweater tech shirt that they encouraged the racers to wear to the race. It looked pretty cool. Now Shelby Allison did it, did an ugly sweater 5k also, and she didn't say where it was. I don't think it was in vegas, but sa did this when she had 12 miles total for this. She did pr in the 5k at the race she knocked off 14 minutes from last year's time in a 5k.
Speaker 5:That's really impressive yeah, well, and the other thing is impressive and she's done very, very well, as a lot of our friends have. This race one year ago was the first 5K she completed and now, if I'm not mistaken, I think she's taking on Dopey Good for USA.
Speaker 5:That's quite a jump in a year. Out in Seattle Washington, vanessa and Renee did the Magnuson Park Holiday Run Lots of fun. I think Vanessa has fun at all the races she runs. It was wet and muddy, but it's the Pacific Northwest, what do you expect? That's what keeps the Pac Northwest so lush and beautiful and green. Oh, let's see. They had a kids run, a 5K, a 10K and a 15K, and I'm not sure which one they did. Anyway, there was a hot chocolate bar at the end plus bananas Next up for Vanessa. She's going to do Dopey to Dumbo. So we'll see you in January, my friend Dumbo. So we'll see you in January, my friend.
Speaker 5:In Delray Beach, florida, the Delray Beach Jingle Bell Jog. Jen had so much fun with so many Santas and festive costumes. She wore a Santa suit. I'm not sure if she was with Steven or not, but the Santa costume kept her warm. I know Jen's got a run on Sunday also. Angela was also at this race. Somewhere there was a humbug bustle 5K and Denise did it and I don't know where it was. But Denise, I hope you had fun.
Speaker 5:Laurie was in Akron for the Selfless Elf 5K, cold and snowing at the start. I barely remember what that means. She's picked up her walking speed. She placed first out of 13 in her age group, fourth out of 63 in females, fourth out of 63 in females, eighth out of 89 overall amongst competitive walkers at a 13 minute 30 second per mile pace. That's a really rock solid competitive walking pace Reminder Lori recently had a total knee replacement so she's walking only. I'm pretty sure she's recently gotten permission to start running, but she's going to take it slow and easy as she gets started there. No medals, but for the age group win she got a cute little elf. Good job, lori.
Speaker 5:Cincinnati, ohio. Carol did the Eggnog Jog, a beautiful and hilly race in the Mount Adams area with great views of downtown Cincinnati and northern Kentucky. I am led to believe that most of the races in the Cincinnati area are hilly. This one included part of the flying pig course through Eden Park, which I know that course, not from experience, but from listening to friends. I know that course is hilly. At the end of the race you get eggnog and beer, I hope separately and not mixed together.
Speaker 3:I don't think that sounds too good, yeah with the way the craft brewery scene is these days, I'm sure at some point we'll get one.
Speaker 5:I just. This has been around for a while, I'm sure, but I just discovered eggnog and fireball. You know, I've heard of egg. I mean, I'm used to eggnog and rum, I'm used to eggnog and bourbon and I'm not a big fan. Eggnog and fireball not too shabby.
Speaker 2:Well, isn't it cinnamon anyway on top of it.
Speaker 3:Yeah, it is yeah, so next time you see Kim and Woody, ask them if they've tried that before. I'm sure if there's two people that can give you full reviews on whether or not that works, it would be them.
Speaker 5:They are the fireball pros, but it's a good combo.
Speaker 5:Check it out. Let's go to San Antonio, Texas, for the Stars at Night. 10k. Joseph ran it. 10k, finished it just a touch under 54 minutes. I think that's an outstanding time. That's only good enough for sixth in an age group though. So that's a pretty competitive age group. 10-minute improvement over last year. Good job, Joseph. His son ran the 5K, got a sub 30 minute 5K again a milestone. I think that's fantastic. Joseph's son, Tristan. For him that is a PR.
Speaker 5:In Virginia Beach, Virginia, the Reindeer Rally 5K at Mount Trashmore Park. We've had races at Mount Trashmore Park before because I remember that name. Samantha did it Perfect, fun little Christmas race with her running bestie, Hannah Marie, another rising runner, ending the 2024 season. It is, for a lot of folks, A little chilly, but a beautiful view around the lake with only a couple of small hills. A big event in this area, just east of us, just around Walt Disney World the Mount Dora Half Marathon and 5K. It's a weekend long event and 5k it's a weekend long event. They have the dora double, which is a 5k and a half, and then they have the 5k on saturday and the half on sunday. Let's kick off this part of the race report with our friend k hey guys, it's k here with my race report.
Speaker 8:This weekend I did the Dora Double. At the Mount Dora Half Marathon weekend they were celebrating. The medals are saying 13 years of 13.1. So I thought that was really cool because I had no idea it was also my simulation weekend. So I'll talk more about the races but just insert a little piece about the simulation because of how beautiful Mount Dora was.
Speaker 8:So on Saturday we did the 5K and I had the pleasure of running with Brooke, who was or I should say I was a recipient of one of her holiday card exchange cards and so I thought it was really cool when I saw her holiday card exchange cards. And so I thought it was really cool when I saw her on the race report and I was trying to decide if I was going to go. So it was nice to run with her that day. The weather was perfect for a 5K. For everyone that has talked about it, yes, there are hills like real ones in Mount Zora, but the 5K they went easy on you hill-wise We'll talk about that in a minute right for the half. But the crowd support is wonderful and the town is amazing. And so when I finished up my miles after the 5K to finish my simulation. I had the pleasure of running through the town and at one point I ran on the I think it's Sunset Park boardwalk and there was a sign about don't feed the alligators. And yeah, that got real interesting for me, just praying the entire time I was on that boardwalk that I did not see one, because I can promise you I was not going to be back the next day for my half.
Speaker 8:But just moving on to the second day, the half marathon, once again, just on theme, here I had the pleasure of running with now Mary, who I was also a recipient of a card from her, so I just thought that that was just a theme for the weekend for me. But I also got to meet up with Ellie and Tracy and, I think, ellie's friend, pat, and let me correct that, right, I didn't get to run with Mary, but Mary started out saying that she was going to take it easy and at some point on one of the loops, here goes Mary and I'm like the pace I'm doing. She did not take it easy, so super proud of her for that. But this course again, the hills. They start off with the hills and so that can take you out. So anyone who is thinking of doing it, I would say it is a must-do. If you're in this area, just brace yourself to train for hills. Yeah, but I had a wonderful time.
Speaker 8:There was a stretch of a street that reminded me of the stretch coming out of Animal Kingdom, near a marathon, so I tried to tap into that and there were some locals along the way. One was handing out hot cocoa I think it's like a Florida thing now that you get your fireball shot. So there was someone with a fireball shot I also think I saw, and I don't know his name, so please forgive me, but it's the Puppet Runner. I'm pretty sure I saw him on the course, but definitely lots of hills. And I just want to give a shout out to Stephanie, allie and Greg for checking on me, knowing that not only was I going to do the half but I was also going to finish out my 26 miles, and they kept me encouraged along the way.
Speaker 8:And before I end the call, I just want to say Greg, get that bell ready for my and I guess I can be PG mother-loving two seconds, that's right. One, two, second PR. I'm taking all of it, and so I went out to this not going for a PR, but I thought it could be possible to see if I'd have a decade PR, comparing it to the Disney races. And it turns out. When I looked at my very first marathon, I ran, which was rock and roll, which is a very similar course hill-wise. I beat it by two seconds, guys, and I ugly cried. And so, allie, thank you for sharing in that moment with me. I'm not going to say I should be saying happy running, guys, but today I don't want to see another mile for a couple days. So we're almost there, guys. We are almost there.
Speaker 5:Kay, I learned that our voicemail cuts off at three minutes. I didn't know that until you left your recording. But that's a good one. We appreciate it.
Speaker 5:Kay Tracy also did the Dora Double. She says she comments on the quaint downtown how nice it was. A really excellent festival feel. Lots of people in the seasonal spirit with costumes really felt good. Tracy had a Jack Skellington Santa hat and says she braved the low 40 degree temperatures for the two chilly morning starts. It was Florida chilly this weekend. Sub 30 in the 5K for Tracy that's outstanding.
Speaker 5:The half was her last live race of this year, making it race number 39 and half number 20. She PR'd that 5K but a late corral P stop cost her a PR in the half. In the half Running the 5k I'm sorry, running just the 5k Brooke busted out her run Disney face glitter and glitter lips for this one because her race pace was at least going to look. The party part Got to meet up with Kay before the race. Kay stayed with Brooke for a bit on the course. Just a PR and fun, but still recommending this race Anybody with a little bit of holiday spirit who's out in the area and willing to brave interstate four unless you live there.
Speaker 5:I think that's not too bad. Shout out from brooke to all the folks running in full grinch and santa costumes. Now, that was the 5k was on saturday, the half was on sunday. Ellie ran with pat, ran it as a catered training run, had a great time. Great morning for her to complete her personal goal of 50 half marathons prior to a milestone birthday in January. Ellie's not saying what that milestone birthday is and I'm going to leave it at that. Ellie, I was going to say at least 21.
Speaker 3:I think yeah, but no higher than that.
Speaker 5:Well, we're going to just leave it there. I'm proud of you, though, ellie. Good job. Jared did seven miles before the half marathon Again dopey training. Did seven miles before the half marathon Again dopey training.
Speaker 5:Mount Dora I chuckle about hills and mountains in Florida, but everybody that does it tells me it's a challenging race. We know there aren't mountains, but there can be a hilly course, and I believe this one is Lots of Florida hills. Jared, we were talking about fire fireball earlier, and I think k mentioned something about it being the state running beverage of choice in florida. So jared says fireball shots at mile eight were helpful. He ran it with friends from the local running club. Mary was there, had fun running in her Christmas tree hat, which everyone got a chuckle at, and I saw a photo of it. I think it's pretty cool. She says she had to say Merry Christmas about 75 times on the course. So that's the Mount Doro weekend in Mount Doro, florida.
Speaker 5:In Wellington, florida. Jen is back for the Wellington Jingle Bell Run 5K. It was a chilly start to the morning here. It was probably in the low 40s. I'm not sure where I was. It was in the low 40s with a wind chill down around 35. Probably very similar in Wellington. Lots of fun, though. This race collected toys for tots.
Speaker 5:Speaking of the one, I was at the Holiday Distance Classic in Seminole. They had a 5K, 10k and half marathon length. This race was in its third year. It is typically a point to point race but there's still significant damage that hasn't been cleaned up or repaired at the southern point near madeira beach, florida, so it had to be reset very close by here in Seminole City Park and then run on the Pinellas Trail. I was a little concerned. Pinellas Trail is not that wide I mean it's like 10 feet wide and I thought they get a couple hundred people at this race. I thought it would be crowded and it was a little bit at the beginning, but it thinned out pretty well, pretty fast, so it worked out okay Again. Chilly at the start but worked out fine. They worked in the 5K and 10K without people bumping into one another.
Speaker 3:Bob, I do have a quick question. Is this the famous race where Heidi got donuts at Dunkin' Donuts in the middle?
Speaker 5:Well it, is, it is.
Speaker 3:So did you go by that dunkin donuts, and the course changed that much bummer?
Speaker 5:no, it did not, that's. That's at the very beginning of the course, that's in the first two miles south of here, and so we didn't get there. We were on the. What this course does is it starts down there and about six normally now about six miles into it, it comes to this park and then it goes north on the Pinellas Trail for the next half of the race. But this one just stayed on the trail. It kind of emulated Space Coast in that we had a southern out and back and then a northern out and back. But again, it was okay. There is no crowd support, but the volunteers were there handing out the water and the Gatorade, which, by the way, was nice and cold. That's one of the beauties.
Speaker 5:The weather turned out to be okay. Once the sun came up, the weather quickly got well into the 40s and mid-50s and it was a good day for a race. I did okay. I stuck with my 30 30s all the way through. I was happy. Things as I did my dopey simulation last week, I felt pretty decent and I'm finally going to call this one. I've waited all year to do this. I'm finally going to call this one. I've waited all year to do this, I'm finally going to call this one a decade's PR. I had to wait until I ran a half faster than the one I walked for Jeff a couple years ago before I had the gumption to call it a decade's PR. So I did okay, so I'm happy with that.
Speaker 3:I think you're burying the lead here. Yeah, come on, Bob. You're allowed to gloat. You're allowed to gloat. Go for it.
Speaker 5:Oh, age group one. Yeah, that little bit, hey, when you get to my age. Yeah, I was happy with that. I don't know where there are some fast 70-year olds around here. They weren't there. It was me and one other fellow, a fellow named.
Speaker 3:Don. Well, they heard you were going to be there and they dropped out.
Speaker 2:Yeah right, that was a big age group too. I think it was 70 to 99.
Speaker 5:Yeah, it was 70 to 99, which I didn't think was fair because the only other guy in it is a fellow named Don. He's a nice fella, I've seen him at other races. He's 75, I believe. Anyway, I was talking to this fellow Don. He's 75. That's a significant difference. Now he did okay. He was just a little over three hours but he's like 20, good 20 minutes, 20-plus minutes behind. I thought he did good.
Speaker 5:There was one 80-year-old woman who finished the course and I felt bad because they had the award ceremony done and packed up before she finished, because if you're 80, you should get an award for crossing the finish line period. All right, anyway, it's a fun one. I saw some friends there. I saw Trina there. Trina was doing as others have. She ran her seven miles to get 20. After she finished the half, I missed her finishing. Ironically, I found out later she finished with Don, the 75-year-old guy. So she did fine, especially considering she had seven more to go.
Speaker 5:In the beginning I saw krista and richard. They were doing the 10k. It's good to see them there. Also good event if you're in the area. It's a lot of fun. Hopefully next year it'll be back and we'll cross by the uh heidi memorial duncan Heidi Memorial, dunkin' Donuts. Hi Bob, let's move along to Dallas, texas, for the Texas Double. Jason did this one as a fundraiser. Jason said he'd pace a friend on the 50 here if he met his goal for the Boston Marathon fundraising. So eight days after finishing the Daytona 50K he's back for another ultra Beautiful day Course was a nine-mile loop plus a short out and back around a lake at the end of the runway on Love Field. The woman he was helping was very motivated, pushed the pace on him and he ended this 50K with and catch this a one-hour and 14-minute PR.
Speaker 2:Wow, that's amazing. That's impressive. That's a lot yeah.
Speaker 3:Especially after just doing the 50K.
Speaker 2:You need 50K to warm the legs up, I think, especially after just doing a 50K, you need 50K to warm the legs up, I think.
Speaker 5:Well, the previous 50K, he was pacing Stephanie and Jen, I believe.
Speaker 2:Okay.
Speaker 5:So he was going at their pace, but on this one he killed it. Good job, Jason. Let's wrap up the race report in Galveston, Texas, with the Santa Hustle Half Marathon. Shonda did three miles before and seven miles after, so she got to 23. Beautiful course along the Seawall Boulevard, flat and fast, but the first half was faster because she had the wind at her back Makes a big difference. So second half a little more challenging. About 30 or 40 of them at the back of the pack didn't get their half marathon medals because they ran out. I hate that. I think that's unforgivable. They know how many people are coming, I agree.
Speaker 5:What they did is gave them 5K medals and said they'd mail the half marathon medal in. Shonda says well, that works for her. She ran extra distance anyway, so she might as well get an extra medal.
Speaker 3:There you go. That's a good attitude to have.
Speaker 5:I think that's pretty cool. Oh, there we go, friends. That's the race report for episode 170. Thank you for getting them in early. We had to record this one. We didn't want to be up Christmas Eve recording them, so we recorded this. On Festivus Happy Festivus everyone. I hope you've survived the feats of strength, aired your grievances, yeah, and maybe by now the aluminum pole is put away. Well, friends, I hope your long training runs went well. I hope you had a wonderful Christmas holiday. There is no Zoom this week. We've got one on the schedule for next week. That'd be the 2nd of January. I think that'll work. But we're getting very, very close to seeing one another at Marathon Weekend. We're excited about it. We can't wait, friends, and if you run, you know you are our friend. We'll see you soon. Until then, happy running.
Speaker 3:Any information or advice discussed on this podcast should not be considered medical advice and should always consult with your healthcare provider or event organizer.
